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Pounds lost: 0.0
Fitness Minutes: (49,123) Posts: 8,092 6/1/09 1:09 A
Eating too many simple carbohydrates causes blood sugar peaks and valleys...** simple carbs have a simple molecular structure, thus, they are digested very quickly and cause a rapid rise in blood sugar...
•*´¨´*•.•*´¨´*•.•*´¨´*•.•*´¨´*• . .•*´¨´*•.•*´¨´*• This list of some natural foods made up of mostly simple carbohydrates contain simple sugars and should be used in moderation...
- High blood sugar and insulin can increase fat storage... ** To lose body fat more efficiently, your goal is to maintain steady blood sugar levels, because the over-secretion of insulin activates fat storage enzymes and promotes the movement of triglycerides (fat) in the bloodstream into fat cells for storage.
You can manage your blood sugar and insulin levels by doing the following:
~ choosing fewer simple carbs... and using the ones mainly from the list above, and when eaten, combine with a low-fat protein
~ combining fiber & complex carbs with lean proteins, approximately every 3 hours
- The "natural" simple carbohydrates are "healthy", but ALL simple carbs should be used in moderation during fat-reducing programs... ** There is no reason to cut out "ALL" your "simple" carbohydrates - just the "bad" (refined) ones, i.e., cake, candy, sugary foods... but you should reduce simple carbs overall if you want to maximize fat loss...
- Eat non-fat or lowfat 1% dairy products in moderation if you tolerate them well... ** Lactose is a naturally occurring simple sugar you can eat in moderation, provided that you choose reduced fat or non-fat sources of dairy products... However, dairy products should not be used as your "primary source" of protein or carbohydrates... but should be included, as they are a good source of Calcium and Vitamin D...
- Eat fruit(as listed above) in moderation, and focus more on natural fibrous and starchy carbohydrates... ** fruit is best used as a "small portion" of your carbohydrate calories, not the primary source...
- one or two pieces of fruit a day is fine - or - - one or two 1/2 cup servings of fruit ... staying within 15 - 20 carbs per serving
- Focus on fibrous and starchy carbohydrates... ** After the allowed servings of fruit, the remainder of your carbs should come from:
Starchy carbs: ********** ~ brown rice ~ yams ~ whole wheat cous cous ~ whole wheat pasta ~ whole wheat / high fiber bread ~ high fiber cereals ~ steel cut oatmeal (high fiber content) ~ beans ~ barley ~ other whole grains
Fibrous carbs (vegetables) ******************** ~ brocolli ~ baby spinach ~ cauliflower ~ tomatoes ~ asparagus ~ green beans ~ squash ~ cucumber ** Complex carbs take longer to digest and absorb than simple carbs. and provide sustained energy levels without the highs and lows in blood sugar and energy levels produced by eating simple carbs.. Complex carbs contain "fiber"... which slows down their absorption and helps stabilize blood sugar and insulin. They are more filling, allowing you to feel full on less food.
_ as a general rule: 2/3 or more or all your carbs should be complex carbs... the other 1/3 or less should be simple carbohydrates...
... NEXT: "The Glycemic Index, and what does it mean?
Edited by: JAZZID at: 6/4/2009 (18:17)
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